6-DAY PPL HYBRID
Push / Pull / Legs / Rest Split
MONDAY & THURSDAY: PUSH
Chest, Shoulders, Triceps
Warm-up: Band Pull-Aparts, Arm Circles, External Rotations ($2 \times 15$ each).
| Exercise | Sets x Reps | Notes |
|---|---|---|
| Flat DB Bench Press | 3 x 6-8 | Heavy compound. Focus on chest stretch. |
| Seated Arnold Press | 3 x 10 | Full rotation at the bottom. |
| Incline DB Flys | 3 x 12-15 | Mind-muscle connection for upper pec. |
| Cable Lateral Raise | 3 x 12-15 | Constant tension on the side delt. |
| Rope Triceps Extension | 3 x 10-12 | Elbows pinned to sides. |
TUESDAY & FRIDAY: PULL
Back, Rear Delts, Biceps
Warm-up: Cat-Cow, Scapular Shrugs, Banded Face Pulls.
| Exercise | Sets x Reps | Notes |
|---|---|---|
| Chest Supported Row | 3 x 8-10 | Squeeze shoulder blades for 1 sec. |
| Close Grip Lat Pulldown | 3 x 10-12 | Pull elbows toward your hips. |
| Single Arm DB Row | 3 x 10-12 | Do not rotate torso. Reach for stretch. |
| Face Pulls | 3 x 15-20 | Pull to forehead, thumbs back. |
| Barbell Curls | 3 x 10-12 | Strict form. No swinging. |
WEDNESDAY & SATURDAY: LEGS
Quads, Hamstrings, Calves
Warm-up: Glute Bridges, Leg Swings, Bodyweight Squats.
| Exercise | Sets x Reps | Notes |
|---|---|---|
| KB Goblet Squat | 3 x 8-10 | Heavy KB. Keep elbows inside knees. |
| Romanian Deadlift | 3 x 8-10 | Hinge at hips. Flat back. |
| Leg Press | 3 x 10-12 | Full ROM. Do not lock knees. |
| Lying Leg Curl | 3 x 12-15 | Controlled eccentric (lowering). |
| Standing Calf Raise | 4 x 12-15 | Deep stretch at the bottom. |
SUNDAY: REST & RECOVERY
Active recovery: 20 min walk + Mobility routine (90/90 Hips, Child's Pose).
Goal: Fully recover for Monday's Push session.